Single-Arm Band Row

lats, bicepsResistance Band

Targets the lats and biceps one side at a time. Using a resistance band builds smooth, progressive tension toward the end of the pull, making it joint-friendly, fixing muscular imbalances, and improving posture.

How to do it

1Anchor a band at chest or waist height and grab the free end with one hand.

2Step back to create light tension and set your feet shoulder-width apart for balance.

3Soften your knees, hinge your hips back, and keep your back straight with a slight forward lean.

4Exhale and pull the handle toward your lower abdomen, driving your elbow back close to your ribs and squeezing your shoulder blade in.

5Inhale and smoothly extend your arm back to the start, fully controlling the band's pull.

Common mistakes

Shrugging your shoulder toward your ear, shifting work from your back to your upper traps and neck.

Twisting your torso with the pull, reducing isolation in the target back muscles.

Letting the band snap your arm back, losing eccentric tension and risking joint strain.

Breathing

Exhale as you pull the band toward your body, and inhale smoothly as you extend your arm back.

Make it harder or easier

To lighten the effort, step closer to the anchor point; to increase intensity, step further back or pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.